Staying Healthy From 1 to 100: Diet and exercise current medical knowledge on how to keep healthy

✍ Scribed by Dietger Mathias M.D., D.Sc. (auth.)

• Publisher: Springer-Verlag Berlin Heidelberg
• Year: 2016
• Tongue: English
• Leaves: 125
• Edition: 1
• Category: Library

✦ Synopsis

The largest interventional and monitoring studies to date worldwide give us an excellent overview of our current state of knowledge on the physiological interactions between nutrition and exercise. This wealth of evidence covers aspects like body weight, metabolism, fatty tissue, hormones, the cardiovascular system and skeletal structures – all ultimate determinants of immunity. The book you hold in your hands is based on the findings generated by such long-term investigations. Herein, each topic is dealt with page by page in an understandable manner. The reader will find illustrations and discussions of key physiological adaptation mechanisms and the basic principles of preventive healthcare. This non-fiction work has been written to be easily comprehensible for all individuals interested in learning the salient facts about the popular subjects of health, fitness and nutrition. For this 3rd edition, the text has been revised and updated to the state of the art in science and medicine, including the addition of 11 new topics.

✦ Table of Contents

Front Matter....Pages I-XI
Introduction....Pages 1-1
Front Matter....Pages 3-3
“Who doesn’t know anything, has to believe everything.”....Pages 5-5
Pivotal long-term studies....Pages 6-6
The human body – a giant chemical factory....Pages 7-7
Our food – an energy transfer medium....Pages 8-8
Energy production....Pages 9-9
Energy production when food is scarce....Pages 10-10
Energy expenditure I – basal metabolic rate....Pages 11-11
Energy expenditure II – heat production....Pages 12-12
Energy expenditure III – active metabolic rate....Pages 13-13
Physical activity level....Pages 14-14
Control of energy metabolism in the brain....Pages 15-15
Control of energy metabolism by endogenous hormones....Pages 16-16
Control of energy metabolism – the reward system....Pages 17-17
Unsaturated fatty acids....Pages 18-18
Trans-fatty acids....Pages 19-19
Cholesterol....Pages 20-20
Cholesterol and arteriosclerosis....Pages 21-21
Cholesterol and Alzheimer’s disease....Pages 22-22
Lipoprotein(a)....Pages 23-23
Front Matter....Pages 3-3
Minerals....Pages 24-24
Trace elements....Pages 25-25
Vitamins....Pages 26-26
The vitamin D3 hormone....Pages 27-28
Secondary plant compounds....Pages 29-29
Dietary fiber....Pages 30-30
Antioxidants....Pages 31-31
Influence of diet on immunity....Pages 32-33
Functional foods....Pages 34-34
Chemicals in plant-based foodstuffs....Pages 35-35
Health risks from heating foods I....Pages 36-36
Health risks from heating food II....Pages 37-37
Health risks from flavor enhancers?....Pages 38-38
Ethanol - small molecule, strong toxin....Pages 39-39
General nutritional recommendations for healthy people....Pages 40-41
Recommended fluid intake....Pages 42-42
Evolution fattens its progeny....Pages 43-43
Fat distribution patterns, their measurands and the risk of dementia....Pages 44-44
The site of hormone and messenger substance synthesis: fatty tissue....Pages 45-45
How obesity causes type 2 diabetes....Pages 46-46
Front Matter....Pages 3-3
Glycemic index and glycemic load....Pages 47-48
Obesity and the risk for disease....Pages 49-49
Obesity and mortality risk....Pages 50-50
Intentional weight loss....Pages 51-51
Special features of diets....Pages 52-52
Nutrigenomics....Pages 53-53
Front Matter....Pages 55-55
No sports?....Pages 57-57
The outstanding merits of endurance....Pages 58-58
Endurance sports and the heart....Pages 59-59
Endurance training and heart rate....Pages 60-60
Endurance training and the large blood vessels....Pages 61-61
Endurance training and the capillaries....Pages 62-62
Endurance training and blood pressure....Pages 63-63
Endurance training and the lungs....Pages 64-64
Endurance training and the brain....Pages 65-65
Endurance training and fatty tissue....Pages 66-66
Endurance training and hormones....Pages 67-67
Energy metabolism and the action of adrenaline....Pages 68-68
Energy metabolism and the action of insulin....Pages 69-69
Energy optimization for high performance requirements....Pages 70-70
Front Matter....Pages 55-55
Endurance training and immunity....Pages 71-71
Moderate endurance training and non-specific immunity....Pages 72-72
High-performance sports and non-specific immunity....Pages 73-73
Exercise and optimizing the body’s immune defenses....Pages 74-74
The immunology of overuse syndrome....Pages 75-75
Endurance training and tumor immunology....Pages 76-76
Endurance exercise as a rehabilitation intervention after cancer....Pages 77-77
Speed of energy release I - aerobic muscle endurance....Pages 78-78
Speed of energy release II - anaerobic muscle endurance....Pages 79-79
The myth of effortless fat burning....Pages 80-80
Endurance training and temperature regulation....Pages 81-81
The biomechanics of running....Pages 82-82
Required features for running shoes....Pages 83-83
Physical exercise and the skeletal system....Pages 84-84
The constant renewal of bone....Pages 85-85
Osteoporosis....Pages 86-86
Strength training....Pages 87-87
Potential muscle stressors....Pages 88-88
Increasing muscular endurance....Pages 89-89
Weight gain due to muscle atrophy....Pages 90-90
Front Matter....Pages 55-55
Muscular imbalances....Pages 91-91
Precautionary measures during strength training....Pages 92-92
Mobility Exercises....Pages 93-93
Balance training....Pages 94-94
Sitting too much leads to an early grave....Pages 95-95
Sports are murderous or sudden cardiac death....Pages 96-96
Sports injuries and pain defense....Pages 97-97
Sore muscles....Pages 98-98
Sports medicine screening examinations....Pages 99-99
Physical activity and air pollution - fine particulate matter....Pages 100-100
Exercise and air pollution - ozone....Pages 101-101
Sleep and health....Pages 102-102
Tobacco or health....Pages 103-104
Back Matter....Pages 105-121

✦ Subjects

Public Health; Sports Medicine; Quality of Life Research; Patient Guide; Popular Science in Medicine and Health